The Health Perks of Dark Chocolate
The history of dark chocolate dates back to nearly 3000 years ago, when dark chocolate was the only form of chocolate available and it was consumed mostly as a beverage. Decades later, during the 19th century, milk chocolate became more popular due to mass distribution, but dark chocolate slowly regained popularity in the 20th century due to its health benefits. In fact, worldwide consumption of chocolate is estimated to be a stunning 7.2 million metric tons annually, with the U.S. accounting for 20% of the world’s consumption and Europe accounting for 50%. In particular, dark chocolate represents about 20% of overall chocolate consumption in the U.S. and it represents 30% of overall chocolate consumption in Switzerland. Opposing the many stereotypes of the unhealthiness and excessive sugar amounts in chocolate is emerging nutritional evidence proving that dark chocolate and cocoa, its main ingredient, can bring many health benefits. Below, we will discuss several benefits of dark chocolate that have been scientifically supported.
Dark chocolate is composed of components such as flavonoids, polyphenols and catechins, all of which carry powerful antioxidative effects. In fact, one study shows that both dark chocolate and cocoa have more antioxidant activity than fruits commonly associated with antioxidants, such as blueberries and acai berries. Dark chocolate is also rich in fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium, all of which are nutrients essential for our body and its function. The flavonoids present are not just involved in antioxidative activity but they also stimulate the lining of our arteries, the endothelium, to produce nitric oxide (NO). Nitric oxide sends signals to the arteries to relax, lowering resistance to blood flow and therefore also lowering blood pressure. Dark chocolate can mildly improve blood flow and reduce blood pressure. However this should be taken with a grain of salt, as one study showed that people with high blood pressure did not experience a decrease in blood pressure from dark chocolate consumption. Dark chocolate can improve blood flow to the brain, cognitive function in elderly people with mental impairment, and improve verbal fluency. Since cocoa contains compounds such as caffeine and theobromine, this is perhaps why brain functionality can be improved.
Flavonoids are protective against sun damage, can improve blood flow to the skin, and can increase our skin’s density and hydration. The minimum amount of UVB rays required to cause redness in the skin is referred to as the minimal erythemal dose (MED). In a study of 30 individuals, MED increased by more than twice after the consumption of dark chocolate for 12 weeks, meaning that it took a larger minimum amount of UVB rays for their skin to turn red in response to sun exposure. Studies involving the consumption of dark chocolate showed that it could reduce the risk of having calcified plaque in the arteries and the risk of death from heart disease. A caveat to these studies is that they were all observational studies, and so there is no causation directly proved from this.
Our bodies have two types of cholesterol, HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often referred to as the ‘good’ type of cholesterol while LDL is the ‘bad’ type of cholesterol, making it ideal to have high levels of HDL and low levels of LDL. A study showed that cocoa significantly decreased the levels of oxidized LDL in men and increased HDL. Oxidized LDL means that it has reacted with free radicals, making the LDL reactive and capable of damaging other tissues such as the endothelium. A reduction in oxidized LDL is a positive sign, and provides hope to the benefits of dark chocolate.
However, it is important to keep in mind that the health benefits of dark chocolate is not an invitation to consume it in excessive amounts. All foods should be taken in moderation, with awareness of consequences from excessive consumption. Dark chocolate still contains relatively high calories, and some types or brands have more sugar than others. Having said that, there may be nothing wrong with enjoying a piece or two after a meal!
References:
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
https://phys.org/news/2016-04-dark-chocolate.html
https://www.medicinenet.com/hdl_vs_ldl_cholesterol_differences/article.htm
